7 Ways To Eat Clean

Eating clean has become a popular buzzword in the health and wellness world, and for good reason. Consuming whole, natural foods is a great way to fuel your body with essential nutrients and maintain optimal health. In this blog, we’ll explore some ways to eat clean, including what a clean diet is, tips for creating a clean diet plan, and clean diet recipes to get you started.

What is a Clean Diet?

A clean diet is a way of eating that focuses on consuming whole, natural foods while minimizing processed and artificial ingredients. The idea is to choose foods that are minimally processed and as close to their natural state as possible. This means that clean eaters generally avoid processed snacks, sugary beverages, and foods with artificial additives, opting instead for fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

Tips for Creating a Clean Diet Plan

Creating a clean diet plan can feel overwhelming, especially if you're new to the concept. However, with a little bit of planning and preparation, you can easily make healthy, clean eating a part of your daily routine. Here are some tips for creating a clean diet plan:

1. Start with the basics
   Clean eating involves selecting foods in their most natural state possible, rather than processed or packaged foods. For instance, one can choose fresh, unprocessed foods like whole turkey and raw grapes over processed options such as frozen turkey meatballs or fruit juice-based gummy snacks. In addition to this, avoiding highly processed foods like chips, cookies, and ready-to-eat meals can help to reduce the intake of calories, sugar, salt, and saturated fat. Fill your pantry with whole, natural foods like fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. 
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2. Eat more whole grains
   Incorporating more whole grains into your diet is a key aspect of clean eating. Unlike refined carbs like white bread, pasta, and rice that lose nutrients during manufacturing, whole grains like brown rice, quinoa, whole-wheat bread, oatmeal, popcorn, barley, and bulgur retain all their essential nutrients. By replacing refined carbs with whole grain options, you can significantly reduce your risk of chronic diseases such as heart disease, type 2 diabetes, and colon cancer. So, trade in your white bread, pasta, and rice for whole wheat bread and pasta, and brown or wild rice, and make a positive impact on your health.
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3. Load up on fruits and veggies
   Clean eating involves consuming a diet rich in natural, nutrient-dense foods, with fruits and vegetables being two essential staples. These foods are low in calories, high in fiber, and promote satiety and digestion. By including a variety of colourful fruits and vegetables in your diet, you can provide your body with vital vitamins, minerals, and antioxidants that support overall health and well-being. While some clean eaters insist on using fresh produce, others consider frozen and canned options to be the next best thing, as they offer just as many nutrients. It's crucial to read the labels to avoid excess sugar or salt. It's also recommended to choose whole fruits instead of juices, which have less fiber and more sugar. Aim to get at least five to nine servings of fruits and vegetables each day, depending on your caloric needs and level of physical activity. By incorporating these nutrient-rich foods into your diet, you can promote a healthier, cleaner way of eating.
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4. Watch out for salt and added sugar
   One key aspect of eating clean is to limit your intake of salt and added sugar. Consuming too much of these can lead to negative health effects, such as high blood pressure and increased risk of heart disease. To reduce your intake, try to choose minimally processed foods, and check the labels of packaged foods to ensure they do not contain excessive amounts of added salt or sugar. Additionally, you can use alternative flavourings and natural sweeteners, such as herbs and spices or honey and fruit, to enhance the taste of your meals.
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5. Skip Artificial Ingredients
   Choosing to skip artificial ingredients is a simple and effective way to eat clean. Artificial ingredients, such as preservatives, colours, and flavours, are often added to processed foods to enhance their taste and appearance, but they provide little to no nutritional value. By avoiding these additives and opting for whole, unprocessed foods, you can reduce your intake of chemicals and potentially harmful substances. This can help improve your overall health and well-being. When grocery shopping, be sure to read labels carefully and look for foods that are minimally processed and free from artificial ingredients. Additionally, cooking meals at home using fresh, natural ingredients can also help you avoid artificial additives and maintain a healthy and clean diet.
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6. Rethink alcohol and caffeine
   Rethinking your consumption of alcohol and caffeine can be a great way to eat clean and improve your overall health. While moderate amounts of caffeine and alcohol can be part of a healthy lifestyle, excessive consumption can have negative effects on the body. Both substances can cause dehydration and disrupt sleep patterns, which can lead to decreased cognitive function and a weakened immune system. Additionally, alcohol and caffeine can be high in calories and contribute to weight gain. By reducing your intake of these substances, you can improve your energy levels and overall health. To reduce your consumption of alcohol and caffeine, try limiting your intake to moderate amounts and finding healthier alternatives, such as herbal teas or sparkling water. Additionally, be sure to stay hydrated by drinking plenty of water throughout the day.
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7. Stay hydrated
   Staying hydrated is essential for maintaining a healthy and clean diet. Drinking enough water helps to flush toxins out of the body, aids in digestion, and helps to keep skin looking healthy and glowing. It's recommended that adults drink at least 8-10 glasses of water per day, but this can vary depending on factors such as age, weight, and activity level. In addition to water, you can also hydrate with foods such as fruits and vegetables, which contain high amounts of water. To make sure you're staying hydrated, carry a reusable water bottle with you throughout the day and sip on it regularly. You can also add natural flavors to your water with slices of lemon, cucumber, or herbs like mint or basil. Avoid sugary drinks such as soda, which can dehydrate the body and provide empty calories. By staying hydrated, you'll be able to maintain a healthy and clean diet and support your overall health and well-being.

In conclusion, eating clean can have numerous health benefits, including weight management, disease prevention, and improved overall well-being. By incorporating whole, natural foods into your diet and avoiding processed and artificial ingredients, you can achieve a cleaner way of eating. With these tips for creating a clean diet plan, including eating more whole grains, loading up on fruits and veggies, watching out for salt and added sugar, skipping artificial ingredients, rethinking alcohol and caffeine, and staying hydrated, you can easily make healthy, clean eating a part of your daily routine. So, get started on your journey to a cleaner, healthier way of eating today!